What are some of the top HIIT workouts? You can mix and match exercises, adjust work-to-rest ratios, and modify intensity levels to suit your preferences and fitness goals. These are just a few examples of popular HIIT workouts, and there are numerous variations and combinations of exercises you can try.
Tabata Training
Tabata is a popular HIIT workout that involves performing high-intensity exercises for 20 seconds, followed by a 10-second rest, for a total of 4 minutes. It typically includes exercises like squats, push-ups, burpees, and mountain climbers.
Interval Running
Interval running involves alternating between intense sprints and recovery periods of jogging or walking. For example, you could sprint for 30 seconds and then jog or walk for 1 minute. Repeat this pattern for a set duration or distance.
Circuit Training
Circuit training combines different exercises targeting different muscle groups in a fast-paced manner. Perform a series of exercises one after the other, with minimal rest in between. It can include bodyweight exercises, weightlifting, and cardio exercises.
Insanity
Insanity (aff link) is a popular at-home HIIT workout program that combines intense cardiovascular exercises with bodyweight exercises. It focuses on maximal effort and high energy to burn calories and improve overall fitness.
CrossFit
CrossFit workouts incorporate various functional movements and high-intensity exercises. These workouts often involve a combination of weightlifting, cardiovascular exercises, and bodyweight movements performed in a circuit or for time.
AMRAP (As Many Rounds As Possible)
AMRAP workouts challenge you to complete as many rounds of a specific set of exercises as possible within a fixed time frame. Choose a set of exercises and perform them back-to-back with minimal rest until the time runs out.
EMOM (Every Minute on the Minute)
EMOM workouts involve performing a specific exercise or a set of exercises at the start of every minute for a designated number of minutes. The goal is to complete the prescribed number of reps within each minute and use the remaining time for rest.
Kickboxing HIIT
Kickboxing-inspired HIIT workouts combine high-intensity kicks, punches, and cardio exercises. They provide a full-body workout, improve cardiovascular endurance, and enhance strength and coordination.
Rowing Intervals
Rowing intervals on a rowing machine provide a low-impact, full-body workout. Alternating between periods of rowing at high intensity and active recovery can be an effective HIIT workout.
Plyometric Training
Plyometric exercises involve explosive movements such as jumping, bounding, and hopping. They help improve power, agility, and overall athletic performance. Examples include box jumps, squat jumps, and burpees.
Tabata Interval Cycling
Similar to the Tabata format, but performed on a stationary bike or using a spin bike. You alternate between high-intensity sprints and short rest periods.
Spin or Indoor Cycling
Indoor cycling classes offer intense cardiovascular workouts that incorporate intervals of high-intensity pedaling with short recovery periods. The resistance and speed levels can be adjusted to challenge different fitness levels.
HIIT Bodyweight Workouts
Bodyweight HIIT workouts require no equipment and can be done anywhere. They typically include exercises like squats, lunges, push-ups, mountain climbers, and plank variations, performed at a high intensity with short rest periods.
Spin or Indoor Cycling
Indoor cycling classes offer intense cardiovascular workouts that incorporate intervals of high-intensity pedaling with short recovery periods. The resistance and speed levels can be adjusted to challenge different fitness levels.
Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions.
